Fuel Smart, Run Strong: Simple Nutrition Tips for the Hong Kong Marathon
With the Standard Chartered Hong Kong Marathon happening this Sunday, runners across the city are tapering, resting, and asking the same question:
“What should I eat and drink now to feel my best on race day?”
Good race‑day nutrition does not have to be complicated. A few smart, well‑timed choices can make a real difference to your energy, comfort, and confidence.
Below are practical, Hong Kong‑friendly tips for 10 km, half‑marathon, and full‑marathon runners — plus an update on what the expected weather means for your fuelling plan.
Quick Weather Note for Sunday (18 January 2026)
According to the Hong Kong Observatory, race day should be mainly fine and dry, with temperatures around 17–22 °C, low chances of rain, and east to north‑east winds. These are comfortable running conditions, but the dry air can still lead to fluid loss, so hydration remains important.
Race‑Morning Fuel: Start Right
Even with an early start, do not skip breakfast. Running on an empty stomach can lead to low energy, dizziness, or stomach discomfort.
Have a carbohydrate‑rich breakfast two to three hours before the race, such as:
- Toast with jam or honey
- Oats with fruit
- Rice or congee with a small side
- Yoghurt or milk with cereal
If solid food feels too heavy, choose something lighter, such as a smoothie or a ready‑made nutrition drink you have already tried during training.
Plan ahead: go to bed early the night before so you can eat in calm and avoid rushing.
These simple habits help all runners — 10 km, half, or full marathon — start strong and settle comfortably into the run.
10 km Runners: Keep It Light and Familiar
For 10 km races, the goal is to start well‑fuelled. Once the race begins, most runners will not need to eat mid‑run. Stick to your usual breakfast, sip a little water at aid stations, and focus on a steady pace.
Half and Full Marathon Runners: Carbohydrates Are Key
For longer distances, carbohydrates are your body’s main fuel.
In the two to three days before race day, aim to eat slightly more carbohydrates than usual so your muscles can store extra energy (glycogen). For recreational runners, there is no need to overdo it — simply ensure each meal includes a good source of carbohydrate such as rice, pasta, noodles, bread, fruit, or potatoes, and include carb‑based snacks (for example, a banana, crackers, or a small sandwich) between your three main meals.
On race morning, eat breakfast even if it is early. Practise what foods work best for your digestion during training, and avoid eating anything unfamiliar on race day.
During the race, if you expect to be running for longer than 90 minutes, plan to take in some carbohydrate while running — such as sports drinks or energy gels, taken with water from the aid stations. Everyone’s needs are different, so use a plan you have tested in training.
Hydration: Drink Smart in Hong Kong’s Dry Conditions
Although Sunday is expected to be dry and pleasant, dehydration can still creep up, especially over long distances. Start the race well‑hydrated, and drink moderate, regular amounts of water or sports drink at the aid stations along the route to replace what you lose through sweat.
Fluid needs vary with body size, pace, sweat rate, and temperature, so pay attention to comfort and conditions rather than following strict rules.
Golden rule: take a moderate amount at each aid station — enough to stay comfortable and hydrated without over‑drinking or feeling bloated.
Caffeine: Use It Wisely
Caffeine can enhance endurance mainly by acting on the brain and nervous system, making exercise feel easier and reducing tiredness. However, people respond differently — it can sharpen focus for some but cause jitters or stomach upset in others. If you plan to include caffeine — whether from coffee, energy gels, or sports drinks — only use it if you have tested it safely in training. It is entirely optional and not essential for good performance.
Quick Race‑Morning Checklist
Before you leave home, ask yourself:
- Have I eaten a familiar, well‑practised breakfast?
- Did I allow enough time to eat without rushing?
- Do I have a simple hydration plan for each aid station?
- If using sports drinks, gels, or caffeine, do I know when and how to take them?
If yes — you’re ready to race.
Final Thoughts from Dietitian Sally
Race‑day nutrition is not about perfection — it is about preparation and consistency. There is no single diet that fits everyone, but success comes from eating enough carbohydrates, staying hydrated, and using foods and drinks your body knows.
Avoid last‑minute experiments. Trust your training, follow your plan, and enjoy the atmosphere.
Good luck to all runners this weekend — fuel smart, run strong, and enjoy every step under the Hong Kong sun.
聰明補給，勇跑全程：香港馬拉松簡易營養貼士
本星期日就是渣打香港馬拉松，香港各區的跑手都進入減量期、休息並準備迎接比賽。同時，大家心裏可能都有同一個問題：
「比賽前要食啲乜、飲啲乜先至可以發揮得最好？」
馬拉松日的飲食並不複雜，只要在適當時間作出幾個精明選擇，便可大大提升能量水平、舒適度及自信心。以下是為本地10 公里、半馬及全馬跑手而設的實用貼士，並附上天氣對補給計劃的影響。
星期日（2026 年 1 月 18 日）天氣簡報
根據香港天文台預測，當日天氣普遍晴朗乾燥，氣溫約 17–22 °C，降雨機會低，吹東至東北風。這是相當舒適的跑步天氣，不過乾燥的空氣仍會令身體流失水分，因此保持水分充足仍然重要。
比賽朝早餐：開個好頭
就算開跑時間早，也不要跳過早餐。空肚跑步容易出現疲倦、頭暈或胃部不適。
建議在開跑前兩至三小時進食以碳水化合物為主的早餐，例如：
- 多士配果醬或蜜糖
- 燕麥片加水果
- 白飯或粥配少量小菜
- 乳酪或牛奶加穀物
如果固體食物太重，可選擇較輕的選項，如水果奶昔或即飲營養飲品，兩者都應該是在訓練期間曾經試過、確定適合自己的。
要預先安排好時間：前一晚早點睡，翌日可以從容進食，避免匆忙。
這些簡單習慣能協助所有跑手（10 公里、半馬、全馬）在起跑時保持穩定及舒適。
10 公里跑手：保持簡單和平常心
10 公里賽事的重點是開跑時能量充足。比賽途中一般毋須額外進食。保持平日習慣的早餐，於補給站飲適量水，然後以穩定步伐完成賽事。
半馬及全馬跑手：碳水化合物是關鍵
長距離比賽期間，碳水化合物是主要燃料來源。
比賽前兩至三天，可比平日稍多進食碳水化合物，讓肌肉儲存更多能量（糖原）。對一般業餘跑手而言，毋須「暴食」；只要確保每餐都有充足的碳水化合物，如飯、麵、意粉、麵包、水果或薯仔，並於三餐之間加插小食（例如香蕉、餅乾或細三文治）即可。
比賽當天早上，即使天未光也要進食早餐。最好選用你在訓練期間試過、腸胃能適應的食物，避免臨時嘗試新東西。
若預期跑超過 90 分鐘，應計劃在賽程中補充碳水化合物。可選擇運動飲品或能量啫喱，並配合補給站的清水一同攝取。每個人需要不同，應以你在練習時測試過的方案為準。
補水策略：面對乾燥天氣要聰明飲水
雖然星期日預計天氣乾爽宜人，但在長距離比賽中仍容易出現輕微脫水。請在比賽前確保身體水分充足，賽程中於沿途補給站定時飲用適量的水或運動飲品，以補回因出汗而流失的水分。
每個人的需水量會因體型、步速、出汗率及氣溫而不同，因此不必依循死板的規則，應根據身體感覺和當日情況作出調節。
黃金原則： 每個補給站飲適量即可──讓身體保持舒適和水分平衡，避免飲得過多而感到腹脹或不適。
咖啡因：適量使用
咖啡因的主要作用是透過刺激中樞神經系統，令運動感覺較輕鬆、減慢疲勞出現。但每個人反應不同，有些人覺得專注力更高，有些則會出現心跳加快或腸胃不適。
如打算使用咖啡因（例如咖啡、能量啫喱或運動飲品），一定要在訓練時先測試過。咖啡因屬可選項，並非必需，不影響你享受比賽。
出門前檢查清單
在離開家之前，自問以下幾個問題：
- 我是否已吃過熟悉、經過練習的早餐？
- 是否預留足夠時間進食而不趕急？
- 是否有簡單的補水計劃，知道各補給站時飲多少？
- 如會使用運動飲品、能量啫喱或含咖啡因產品，是否清楚何時及如何使用？
若以上都做好準備——那你就可以安心起跑。
營養師 Sally 的臨門叮嚀
比賽日的營養重點不是完美，而是預備與持之以恆。沒有一個飲食方式適合所有人，成功的關鍵是在於攝取足夠的碳水化合物、保持水分，以及使用身體熟悉的食物。
避免臨時改變飲食或嘗試新產品。相信你的訓練，遵從計劃，享受現場氣氛。
祝各位跑手比賽順利——聰明補給，穩定發揮，享受在香港陽光下的每一步。
